Press, Racked lunges, Ring dips

1100 PT

Jump rope barefoot for 6 minutes - alternating single unders, running, single leg, double unders

Press 5-5-3-3-1-1-1
Loads: 65#, 95#, 115#, 115#, 125#, 135#, 145# (more of a jerk)
3:00 rest in between

*Push press on the last 3 singles

Racked lunges, 2 count
10-8-6-4-2
Loads: 45#, 65#, 75#, 85#, 95#

Ring dips
3 x 5, strict full ROM
1:00 rest in between

Weighted ring dips, 15# backpack
3 x 4, strict full ROM

3 rounds:
1 minute hollow rock
1 minute supermans

• Notes: This one took a while. Press felt pretty weak, I think I am going to focus more on push presses to work on my overhead strength in addition to really working assistance lifts (heavy ring dips, deep HSPU).
  
• Nutrition: Solid. I have pretty much cut out all bread/grains, although I occasionally go for a sandwich. Don't really see that as a big deal. Been eating more fruit instead, mostly blueberries, cherries, and bananas.
  
• Body: Upper glutes, abductors, and elbow flexors are sore.